Beat the Dad Bod With These No-Equipment Home Workouts

Health and Wellness.

This community quarantine has been hitting everyone pretty hard lately. You can’t go out and do the things you used to do because you might contract COVID-19 or pass the virus on to someone else. Though some regions of the Philippines have eased up on the lockdown, it’s still impossible to go back to the way things were. Some things are simply too unsafe to do now—even basic things, like exercising outside.

If you used to work out at the gym or outdoors, you’ve probably had to face the daunting reality of home workouts. It’s tough to exercise with no equipment if you’re accustomed to weights and machines.

For dads, you probably haven’t found the time or the resources to adjust to a no-equipment exercise lifestyle. You’re not alone. It’s been an unprecedented time for everyone, and the stress has probably brought on the dreaded “dad bod” for you.

father and son relaxing on a sofaPhoto courtesy of August de Richelieu via Pexels

It’s not easy to get rid of a dad bod, but it’s also not impossible. There are many home workouts online that’ll show you how to get rid of your dad bod. You can exercise with no equipment and still stay fit and strong for your family throughout this pandemic.

Think you can handle a two-week program during the lockdown? Blogilates has a great 14-day quarantine workout plan you can try if you can’t get rid of your dad bod. But if you want to make your own home workouts instead, check out these no-equipment exercises that can help get rid of that dad bod belly:

Core Exercises

If you’re looking for home workouts for abs, it’s great to start with core exercises. This fitness strategy is a surefire way to success when paired with other activities and a proper diet of easy and healthy recipes. Below are some no-equipment ab exercises you can try:

1. Planks

people exercising planksPhoto courtesy of Polina Tankilevitch via Pexels

Lay on the floor face down and place your hands directly under your shoulders, with the hands slightly wider than shoulder-width. Lift yourself, grounding your toes, and squeezing your glutes to stabilize your body. Hold for one minute or more.

2. Side planks

man side planksPhoto courtesy of Li Sun via Pexels

Lie down on your side with one leg placed on top of the other. Lift your body with the arm connected to the floor while lifting the other arm and keeping your feet together. Hold for one minute or more.

3. Glute bridges

Lie down on your back with your legs bent. While grounding your feet, quickly push your hips as high up as possible. Pause, then return to your starting position and repeat the exercise.

4. Leg lifts

Lie down on your back with your arms under your head. While keeping your lower back on the ground, lift both legs slowly, engaging your inner thighs and keeping your legs together. Lift both legs until they’re perpendicular to the floor, then slowly lower them, keeping them hovering a few inches above the ground. Repeat the motion.

5. Crunches

man in black tank top inside gym crunchesPhoto courtesy of Timothy via Pexels

Lie down on your back with your legs bent, hip-width apart. Place your arms across your chest. Contract your abs, then lift your upper body, keeping your head and neck relaxed. Return to the starting position and repeat.

6. Double crunches

Assume the standard crunch position, with your arms behind your head. As you contract your abs and lift your upper body, simultaneously raise and curl your knees up toward your chest. Return to the starting position, then repeat.

7. Russian twist

 

russian twistPhoto courtesy of Keifit via Pixabay

Sit on the floor with your knees bent and feet flat on the ground. Lean back, so your upper body is at a 45-degree angle to the floor. Ensure your back remains straight throughout this exercise. Clasp your hands in front of your chest and, while engaging your core, raise your legs off the ground. Bring your arms all the way over to the right, then to the left. Repeat the exercise while keeping the core engaged, the legs lifted, and the back straight.

8. Mountain climber

Assume the standard plank position. Pull your right knee as close to your chest as possible, then switch, returning the right knee and pulling in your left knee. Keeping the hips down, run your knees in and out as quickly as possible. Continue this movement for 30-40 seconds.

Chest/Arm Exercises

Continue the no-equipment exercises with simple chest and arm workouts. Make the most out of your at-home fitness tips by using the furniture in your condo to help you get rid of your dad bod. Follow these steps:

9. Standard push-ups

 

adult athlete standard push upsPhoto courtesy of Keiji Yoshiki via Pexels

Lay on the floor face down and place your hands directly under your shoulders, with the hands slightly wider than shoulder-width. Quickly push yourself up, then slowly bend your elbows to lower your chest before pushing yourself up again to repeat the movement.

10. Incline push-ups

Assume the standard push-up position, except with your legs on an elevated surface, like a couch or a sturdy chair. Proceed as you would with a standard push-up.

11. Spiderman push-ups

Assume the standard push-up position. Push yourself up, but as you lower yourself down, bring one knee to the side up to your elbow, with the leg parallel to the ground. The knee should reach the elbow at the lowest level of the push-up. Return to the starting position and repeat on the other side. Repeat several times on either side. Difficult? Here’s a video example of spiderman push-ups to help you out.

Leg Exercises

Though there are lots of other perks to living in a condo and staying at home during the quarantine, one downside is that there might not be a lot of space for you to exercise your legs. Make the most out of your living space with these simple leg workouts.

12. Bodyweight squat

Start by standing with your feet shoulder-width apart. Bend your knees as if you’re sitting down. Go as low as you can without letting your knees pass the tops of your feet, and quickly stand up again. Look forward and keep your back straight the whole time.

13. Jump squats

jump squatsPhoto courtesy of kefit via Pixabay

Assume the standard squat position. As you bend your knees and reach the lowest point, jump as high as you can and then land on your feet, bending your knees. Continue to a squat, and then repeat the movement.

14. Walking lunges

Step forward with your right leg as far as you can, letting the left knee bend, so it almost brushes the floor. Push off into the next lunge with the heel of your right foot, stepping forward with your left leg.

Full-Body Exercises

Now that you’ve gotten the hang of some basic exercises, it’s time to go all out on a dad bod-beating workout. Want to get rid of that dad bod belly? Try these exercises out for the ultimate routine:

15. Burpees

Start the exercise by standing upright. Squat down and put your hands on the ground right in front of your feet. Then, kick your feet back behind you, letting your arms extend; so that you land on a plank position. Jump your feet back, landing them right behind your hands, then leap into the air right away. Land back down on a squat, placing your hands on the ground, again. Repeat the whole exercise several times.

16. Burpee with push-up

burpee with pushPhoto courtesy of kefit via Pixabay

Start the movement by performing a standard burpee. Once you reach the plank position, add in a standard push-up before jumping your feet back behind your hands and leaping into the air. Continue the normal burpee movement, incorporating the additional push-up.

17. Burpee with mountain climber

Start the movement by performing a standard burpee. Once in plank position, add in two sets of standard mountain climbers before jumping your feet back behind your hands and leaping into the air. Continue the normal burpee movement, incorporating the two sets of mountain climbers.

18. Single-leg tricep dips

Sit on the floor with your knees bent, feet flat on the ground, and hands behind you with your fingers facing toward your body. Lift your hips to hover your butt above the ground, shifting your weight onto your hands. Lift your right leg toward the ceiling, then bend your arms to lower your butt slowly. Before your butt touches the ground, straighten your arms to return to the starting position. Repeat the movement. Keep your elbows tight towards the body and avoid flailing them, as you lower yourself down.

19. Breakdancer

Start on all fours on the ground, with the hands below the shoulders and the knees below your hips. Lift your knees slightly off the ground. Keeping the butt low will stretch your right leg underneath your torso, letting your body rotate towards the left side. Lift your left arm, as you go, and let it cross in front of your chest. Return to the starting position and repeat on the other side.

20. Runner’s crunch

Assume the standard crunch position, with your arms behind your head. As you lift your upper body, bring your right knee towards your chest and bring your left elbow to meet it, extending the left leg and hovering it above the ground. Then, lower your leg and upper body down without lying down all the way back; repeat on the other side.

It’s tough to stay fit and healthy during a quarantine. It’s even tougher to do if you’re a father who has his family to worry about at home. However, it’s just as important to take care of yourself, especially during such a scary time. Don’t just guard your family against the virus; guard your health, too, so that you can be as healthy as possible for your loved ones. Get into home workouts, exercise with no equipment, and get rid of your dad bod while staying indoors.

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